Tuesday Workout: Team AMRAP, Row, Clean and Jerk, Muscle Up

crossfit-charlottesville_0476

WOD

In Teams of 2 (one person working at a time), AMRAP 25:

  • Row x 300m
  • Clean and Jerk (135/95) x 10
  • Muscle Up x 10
  • Double Under x 50

Notes: Scale Muscle Ups to pull-ups or ring rows, and double unders to 2x singles or 1:1 with burpees.  Can switch row to 250m run (top of hill) if not enough rowers.

Level 1 Subs
  • Row: Same
  • Clean and Jerk: Scale to hang clean + push press, or use dumbbells
  • Muscle Up: 2:1 Pull-ups/Ring Rows (i.e. 20 pull-ups per round)
  • Double Under: 1:1 + 5 burpees, or 2:1 Singles (i.e. 100 per round)

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ANNOUNCEMENTS

7 thoughts on “Tuesday Workout: Team AMRAP, Row, Clean and Jerk, Muscle Up

  1. 4 + 150m (12:30 solo, 1/2 reps, 55# hang C&J, 5 RRs [10 the 1st rd])

    1. Whoops, 65# hang C&J

  2. 5+310 w/ Meredith and Emily. Various levels! (95#, pullups, DUs for me)

  3. 5 + 4 mu with landon

  4. 6 + 372 (2:1 Pull Ups)
    Joe: 125# Round 1, 115# for the rest, Regular Pull Ups
    Megan: 55#, Jumping Pull Ups

  5. 4 + 314 rx w/ Nick

  6. 6 + 325 with Amy 🙂
    95/65#, 5 bar mu/10 pull ups

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